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5 Bed Stretches To Reduce Lower Back Pain

5 Bed Stretches To Reduce Lower Back Pain

November 09, 2021
By Anthony DeMonaco, PT, DPT

Do you ever wake up with tightness or aching in the morning? Maybe there is some pain after sleeping in an odd position, poor pillow choice, or doing a lot of activity in the previous day. Having an effective morning stretch and mobility routine may help to prevent continued stiffness and pain throughout the day. We will go over these good bed stretches to reduce the stiffness of your entire body as well as relieve your lower back pain by targeting the area.

1. Hamstring Stretch

5 bed stretches to reduce lower back pain - coury & buehler physical Therapy
  1. Lay flat on your back.
  2. Bring your knee to your chest.
  3. Straighten out your knee while you are holding your leg.
  4. Hold the position for 10-20 seconds and repeat with the opposite leg.

2. Piriformis Stretch

5 bed stretches to reduce lower back pain - coury & buehler physical Therapy
  1. Lay flat on your back.
  2. Bring your knee to your chest
  3. Bring your leg to your chest, then bring your leg towards the opposite arm.
  4. Hold the position for 10-20 seconds and repeat with the opposite leg.

3. Hip Flexor Stretch

5 bed stretches to reduce lower back pain - coury & buehler physical Therapy
  1. Lay on your back at the edge of the bed.
  2. Keep one leg on the ground.
  3. Grab the opposite leg that is on the bed and pull it to your chest.
  4. Hold this position for 10-20 seconds and switch legs.
  5. Tip: For added stretch add a strap to your foot off the bed and pull backward.

4. Supine Butterfly Stretch

5 bed stretches to reduce lower back pain - coury & buehler physical Therapy
  1. Lay on your back.
  2. Place the bottoms of your feet together.
  3. Bring your heels towards your bottom.
  4. Let your knees drop, towards your bed, and open until you feel a stretch.
  5. Hold this position for 10-20 seconds, switch legs, and repeat.
  6. Tip: for added stretch push down on your knees.

5. Prone Rectus Femoris Stretch

5 bed stretches to reduce lower back pain - coury & buehler physical Therapy
  1. Lay on the edge of your bed on your stomach.
  2. Place one foot on the ground and bring the opposite foot that is on the bed towards your back.
  3. Wrap the band around your foot, then pull the strap towards your head.
  4. Hold this position for 10-20 seconds, switch legs, and repeat.
  5. Tip: for added stretch, put a pillow under your knee that is on your bed.

Need more personalized exercises for your body aches and lower back pain?  Physical Therapists at Coury and Buehler Physical Therapy are here to help!

If you are experiencing any pain when you wake up, contact us at 714-256-5074  or fill out the form below!  A representative will contact you shortly.

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Anthony DeMonaco, PT, DPT
Anthony DeMonaco, PT, DPT

Anthony is a sports fanatic. Though he is native to So Cal, his favorite team comes from the Burgh (Steelers, Pirates and Penguins). He does have one team from So Cal and that is the best team in L.A., the Clippers. He loves spending time with his wife and four kids aka the 4 puppies. In his spare time, he loves to cook, go the movies, and stays active by lifting weights, playing recreational sports, and hiking with the family.

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